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Alternate Leg Raise

The Alternate Leg Raise is a controlled core exercise that builds strength and stability by lifting one leg at a time while staying steady.

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Alternate Leg Raise
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Alternate Leg Raise

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The Alternate Leg Raise trains the lower abdominals and hip flexors by lifting one straight leg at a time while lying flat on your back. Alternating legs prevents momentum from building, making each rep a deliberate effort to stabilise the pelvis and control the movement. Maintaining proper breathing and bracing during lower-ab exercises is critical for safety and effectiveness, as these movements naturally increase intra-abdominal pressure (Hackett & Chow, 2013).

Press your lower back firmly into the floor throughout every rep. Raise one leg to roughly 60 to 90 degrees, lower it with control, then repeat on the other side. If your lower back lifts off the floor, reduce the range of motion or bend the knees slightly. The alternating pattern forces the core to resist rotation and extension on every repetition.

This beginner-friendly exercise needs no equipment and fits into any core routine. Perform two to three sets of 10 to 15 reps per leg. Low-load exercises like this build the foundational core strength and endurance that supports progression to heavier compound movements over time (Cumming et al., 2025). To increase the challenge, slow the lowering phase or hold each leg at the top for a two-second count.

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Technique and form

How to perform the Alternate Leg Raise

  1. Lie flat on your back with legs extended and arms at your sides, palms facing down for stability.
  2. Engage your core by drawing your navel toward your spine and press your lower back into the floor.
  3. Inhale and slowly raise your right leg to approximately 45-60 degrees while keeping your knee straight but not locked.
  4. Exhale as you lower your right leg back to the starting position with control, not allowing it to touch the floor completely.
  5. Immediately raise your left leg to the same height while maintaining core engagement and keeping your lower back pressed into the floor.
  6. Lower your left leg with control while preparing to raise your right leg again, maintaining a steady breathing rhythm throughout.
  7. Continue alternating legs in a fluid motion, focusing on using your lower abdominal muscles rather than momentum to lift each leg.
  8. Keep your head and shoulders relaxed on the floor throughout the exercise, avoiding the tendency to lift your head or strain your neck.

Important information

  • Make sure your lower back remains in contact with the floor throughout the entire movement to protect your spine.
  • Keep your legs straight but not hyperextended, with toes pointed slightly toward your body for optimal muscle engagement.
  • If you experience lower back pain, reduce the height of your leg raise or place your hands under your glutes for additional support.
  • Focus on slow, controlled movements rather than speed to maximize core activation and prevent using momentum.
Alternate Leg Raise — Step 1
Alternate Leg Raise — Step 2

Common Mistakes: Alternate Leg Raise

Pulling on your neck

Keep your hands light behind your head or across your chest. Yanking on your neck causes strain and doesn't help your abs.

Forgetting to breathe

Exhale during the contraction and inhale as you lower. Steady breathing helps you maintain core engagement.

Moving too fast

Slow reps build more muscle during isolation exercises. Aim for 2 seconds up, 2 seconds down.

Not using full range of motion

Go through the complete movement from start to finish. Partial reps give partial results.

Rushing through reps

Slow, controlled reps work the muscle much better than fast, sloppy ones. Take your time on both the lifting and lowering phase.

Benefits of the Alternate Leg Raise

Builds stronger abdominal muscles

The Alternate Leg Raise directly targets your abdominal muscles, helping you build strength and size in this area over time.

Focused muscle targeting

As an isolation exercise, the Alternate Leg Raise lets you zero in on your abdominal muscles without other muscles taking over. This is great for bringing up a weak point or adding definition.

Strengthens your core foundation

A stronger core improves your posture, protects your lower back, and makes you more stable during every other exercise you do.

Equipment advantage

Using your own bodyweight makes this exercise accessible anywhere without equipment, giving you a training benefit that's hard to replicate with other setups.

Train anywhere

The Alternate Leg Raise can be done at home with minimal or no equipment, making it easy to stay consistent even when you can't get to the gym.

Muscles Worked: Alternate Leg Raise

The Alternate Leg Raise is an isolation exercise that focuses your effort on the abdominal muscles. Here's a breakdown of every muscle involved.

Primary muscles

Abs — Your abdominal muscles brace your core and keep your spine safe. These are the main muscle doing the heavy lifting during the Alternate Leg Raise.

Secondary muscles

Hip Flexors — Your hip flexor muscles lift and control the leg during the movement. While not the main focus, these muscles play an important supporting role.

The Alternate Leg Raise primarily works 1 muscle with 1 supporting muscle assisting the movement.

Risk Areas

Abs
Muscles worked during the Alternate Leg Raise

FAQ - Alternate Leg Raise

What muscles do Alternate Leg Raises target?

Alternate Leg Raises primarily target the rectus abdominis (six-pack muscles) and the lower abdominal region, while also engaging the hip flexors as secondary movers. The exercise also activates the transverse abdominis, which helps stabilize your core throughout the movement.

How can I modify Alternate Leg Raises to make them easier or harder?

For an easier version, bend your knees slightly while performing the movement or decrease the range of motion. To increase difficulty, add ankle weights, extend the time under tension by lowering your legs more slowly, or progress to holding your upper body slightly elevated off the floor throughout the exercise.

Are Alternate Leg Raises safe for people with lower back pain?

Alternate Leg Raises are generally safer than double leg raises for those with mild back concerns because they create less strain on the lower back. However, ensure you maintain proper form by keeping your lower back pressed into the floor throughout the movement, and stop if you experience any pain.

What are the most common form mistakes with Alternate Leg Raises?

The most common mistakes include arching the lower back (instead of keeping it pressed into the floor), raising the legs too high (which reduces abdominal engagement), and using momentum rather than controlled movement. Focus on quality over quantity, maintaining a steady pace with full control of each repetition.

How often should I include Alternate Leg Raises in my workout routine?

You can safely perform Alternate Leg Raises 2-4 times per week as part of your core training regimen. For optimal results, incorporate them into your routine with 2-3 sets of 10-15 repetitions per leg, allowing at least 24 hours between sessions for recovery.

Scientific References

The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise

Hackett DA, Chow CM · J Strength Cond Res (2013)

Divergent strength gains but similar hypertrophy after low-load and high-load resistance exercise training in trained individuals: many roads lead to Rome

Cumming KT, Elvatun IC, Kalenius R, et al. · J Appl Physiol (1985) (2025)

Exercise Guidelines to Promote Cardiometabolic Health in Spinal Cord Injured Humans: Time to Raise the Intensity?

Nightingale TE, Metcalfe RS, Vollaard NB, et al. · Arch Phys Med Rehabil (2017)

Sources are peer-reviewed academic publications from PubMed.

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